healthy light dinner recipes

Prepare a delicious and nutritious dinner that will not leave any marks on your waist, easy and simple. Need to build on some simple recipes and let your imagination! Ideal - easy dinner recipes that are quick, and the ingredients - natural and healthy. Prepare meals in advance, but if you have little time, you can use the recipes from this article. In compiling the recipes for your light dinner, consider the following guidelines to the ingredients, and you get a delicious and nutritious meal! nd nutritious meal!  

• Evening meal should contain an average amount of protein and minimal - carbohydrates. Quite about carbohydrates should not be forgotten, because they activate substances that reduce the excitability of nerve cells. That's why milk with honey acts as relaxing.
• Include in your easy dinner recipes of foods containing vitamins B3 (graham bread or cheese) and B6 (vegetables, liver, lean pork), antioxidants (fruits and green tea) and calcium (cheese), copper (seafood) and magnesium (pumpkin seeds, fruits, herbs, figs, beans) - they improve the metabolism of brain cells and have a calming effect.
• Amino acid taurine and tryptophan you need for a complete sleep. They are found in dried fruits, especially a lot of them in dates, milk, cheese, bananas.
• Add spices to dishes: cumin, cinnamon, cardamom, nutmeg - they improve digestion, regulate acidity and prevent intestinal spasms.

Recipes easy dinner

For example, a great option would be a light dinner of grilled meats. Also you can cook delicious chicken wings. To do this, you need to cook the marinade in advance and leave it in the wings for 24 hours. For the marinade need 50 ml of soy sauce, a clove of garlic, spices (about 5 teaspoons). When the time comes to cooking dinner, preheat the oven and place the dish in the wings. Bake on each side of the grill for 5-10 minutes. Before eating, remove the chicken skin. Garnish can cook steamed vegetables and a light vegetable salad.

Recipe chicken cutlets lungs with zucchini and cheese for dinner

            Evening meal must include the meat, the main thing that the meat was lean. A great option would be a light dinner of chicken cutlets with zucchini and cheese, 100 g of the dish contains only 90 calories. Ingredients: 0.8-1 kg minced chicken; 200 grams of cottage cheese (fat-free or low fat); 1 zucchini (small length of approximately 15-17 cm); 1 egg; 1 clove of garlic; salt and pepper. Instructions for making this easy recipe for dinner:

• Grate the zucchini on a fine grater, squeeze excess liquid. Finely chop the garlic.
• Combine all ingredients in a deep plate. You can also add chopped, fresh herbs.
• Wet your hands in cold water and form of minced meat cutlets.
• Heat the pan well. Fry patties without oil over high heat until golden brown.
• Reduce heat, cover pan with a lid and bring to readiness five minutes.
• Serve with cranberry sauce
• These chicken cutlets can also be steamed or oven.

Layered casserole recipe for a light dinner

            Vegetable dishes are the basis of the diet of those who adhere to the principles of diet or proper nutrition. However useful vegetables - it's not just salads and slicing. For dinner, you can quickly and easily make a tasty main dish of vegetables - a layered casserole, which not only will not harm your figure, but also leave a feeling of satiety when caloric only 90 kcal per 100 g Ingredients: 1 kg fillet any fish; 200 g leeks; 2-3 eggs; 200 g sweet pepper; dill; lemon juice; vegetable oil; salt, pepper coarsely. Instructions:

• Fillets with salt and pepper, sprinkle with lemon juice.
• Rinse under cold water pepper, leek and dill. Chop peppers into thin rings, onion and dill, finely chop.
• Beat the eggs and add the chopped onion in them. Grease a baking tray and place half of the mixture. Now lay the fish, sprinkle with dill and cover the top with sliced ​​peppers. Pour remaining egg mixture casserole and onion.
• Close foil baking. Put it in the preheated oven and bake until cooked at a temperature of 200-220 degrees.

Pancakes with apple and cinnamon for dinner - easy recipe

  There are days when you want to treat yourself to something delicious. Delicious and healthy dessert perfectly complement a light dinner of vegetable dishes, most importantly know when to stop and recipe. Delicate pancakes with apple and cinnamon contain 166 calories. Their calorie you can reduce, if you add less sugar and replace normal flour for wholegrain cereal or ground. A cook dinner so easy! Ingredients: 2 apples; 300 g flour; 1 egg; 0.5 tsp cinnamon; 200 ml milk; 50 g glucose; 1 tablespoon vegetable oils; 0.5 tsp baking powder; 2 pinches of salt. User cooking this easy dish for dinner:

• Mix flour, eggs, sugar, milk, baking powder and cinnamon. Beat the dough whisk or electric mixer until smooth. Make sure that there are no lumps. Season with salt.
• In the dough, add the oil and whisk again.
• Wash apples, remove the core and slice as thin as possible.
• Heat the pan. To fry did not need to use oil, cook in a frying pan with non-stick coating. Fry the pancakes need a small fire.
• When you poured the dough, put on pancake apple slices, lightly pushing them into the dough.
• When pancake fire on one side, carefully flip it slightly press down his shovel to apples do not interfere with the test fry.
• Fry thus spring out of the test.
• The finished dish, sprinkle with cinnamon or powdered sugar.

Quick and easy dinner - stuffed potato

  This recipe is a light dish perfect for dinner to satisfy your hunger and thus diversify your daily menu. Not first glance you could not tell that 100 g of the dish contains only 115 calories. Ingredients: Potatoes; 200 g cheese; 3 eggs; 4-5 tomatoes; 2-3 onions; parsley. Sauce 200 ml milk; 2 tablespoons flour; butter; juice of half a lemon; lemon peel. To prepare a light dinner, follow these instructions:

• Peeled potatoes, cut lengthwise into two halves, a teaspoon remove the core. As a result, should get "boats" for stuffing.
• Pour water into the pan, season with salt. Fold the potato halves and let simmer for 8-10 minutes. At this time, prepare the stuffing.
• Finely chop the onion and sauté it until it is soft.
• Peel tomatoes and finely chop them, let it brew and pour the water into a separate container. Grate the cheese, chop the parsley.
• Beat the eggs, add a cheese, onions, tomatoes and parsley. Mix well and pepper.
• Put the potatoes in the form of starting his meat. Pour oil on top and place in the oven for 7-10 minutes.
• Remove the potatoes from the tomato juice drench and return to the oven until cooked dishes.
• At this time, prepare the sauce. In saucepan, combine butter, milk and flour and put on fire. Bring to a boil, add the lemon juice, zest and parsley.
• Before serving, pour the cooked sauce stuffed potato.

The food you are cooking for your light dinner on this or any other recipes should not be severe. It should therefore be steamed, boiled, roasted or stewed, but in any case, do not fry. Garnish also should be easy - do not cook porridge or potatoes that long to digest, it is better to cook the vegetables. Remember that light and energy value of your dinner depends on how you eat during the day. Caloric dinner should be 1/4 of the total nutrient intake.   Dine light meals on your favorite recipes in 3 hours before bedtime. After 17 hours discard the tea, coffee and chocolate, as the effect of caffeine contained in these products, lasts about 5 hours. However, if your body responds to caffeine sleepiness - then for the evening meal is a great option, most importantly, not zealous with chocolate. Even if you have to sleep as much as 3 hours, do not overeat during dinner. Night our digestion is not working at full capacity and excess food can not fully digest. Overeating may hamper the work of the kidneys, heart and other organs, and instead to fully rest and recover, you will force your body to work    

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